Flying Fit: AIPA Foundations program suite
Foundations is a suite of self-guided programs that help pilots build an exercise routine around a working roster. Every program lets you choose a fuller or lighter session, a method used by elite athletes, so the habit survives a busy roster. Sign up once and the whole suite is there, so you can start with the program that suits you today.
Home (16 weeks)
A starting point for pilots new to exercise, using a floor, a wall and a resistance band. Each session combines mobility, light strength exercises and a cool-down stretch, and fits as easily into a hotel room as it does at home. You choose a fuller or lighter session depending on your schedule and energy, which keeps the habit going. Regular exercise check-ins let you see your progress, so you can build a routine without needing a gym.
You will need: No exercise experience is needed and however, a resistance band is required.
New to Gym (16 weeks)
A beginner program for pilots who want to bring exercise into their lives. Each week offers two styles of session, resistance-focused and cardiovascular-focused. Both include mobility, strength work, cardiovascular training and a cool-down, with the weighting shifted toward whichever style suits you on the day. Sessions are built in blocks, so you can do as much or as little as you feel like, depending on your schedule and fatigue levels. This keeps the habit and the progression going. The program starts at a gentle level and builds steadily, with regular check-ins so you can see your progress.
You will need: Access to a gym. No experience necessary.
Returning to Gym (16 weeks)
A program for pilots who have trained in a gym before and want to return to regular training, step by step. Each week offers two styles of session, resistance-focused and conditioning-focused, both combining mobility and exercise, and using more advanced exercises than New to Gym. Sessions are built in blocks, so you can do as much or as little as you feel like, depending on your schedule and fatigue levels. This keeps the habit and the progression going.
You will need: Access to a gym. Familiarity with common gym exercises and equipment is suggested. Not sure? Start with New to Gym.
Back Strength (10 weeks)
A simple program that builds core and hip strength and keeps you moving after long hours seated on the flight deck. Sessions combine strength work and mobility, and suit two to three sessions a week at home or in a hotel room. Choose a fuller or lighter session depending on your schedule and energy, so the routine holds through a busy roster.
You will need: A resistance band for some exercises. This is a general strength and mobility program that does not replace any individual plan from your physiotherapist or doctor.
Clearance. Before we send your program link, we need two things:
A copy of your current aviation medical certificate.
Your signed Flying Fit Pre-Exercise Screening Form. [Download the form (PDF)]
Print the form, tick your answers, sign it, and email a photo or scan with your medical to flyingfit@huperco.com.au.
Foundations is a suite of self-guided programs that help pilots build an exercise routine around a working roster. Every program lets you choose a fuller or lighter session, a method used by elite athletes, so the habit survives a busy roster. Sign up once and the whole suite is there, so you can start with the program that suits you today.
Home (16 weeks)
A starting point for pilots new to exercise, using a floor, a wall and a resistance band. Each session combines mobility, light strength exercises and a cool-down stretch, and fits as easily into a hotel room as it does at home. You choose a fuller or lighter session depending on your schedule and energy, which keeps the habit going. Regular exercise check-ins let you see your progress, so you can build a routine without needing a gym.
You will need: No exercise experience is needed and however, a resistance band is required.
New to Gym (16 weeks)
A beginner program for pilots who want to bring exercise into their lives. Each week offers two styles of session, resistance-focused and cardiovascular-focused. Both include mobility, strength work, cardiovascular training and a cool-down, with the weighting shifted toward whichever style suits you on the day. Sessions are built in blocks, so you can do as much or as little as you feel like, depending on your schedule and fatigue levels. This keeps the habit and the progression going. The program starts at a gentle level and builds steadily, with regular check-ins so you can see your progress.
You will need: Access to a gym. No experience necessary.
Returning to Gym (16 weeks)
A program for pilots who have trained in a gym before and want to return to regular training, step by step. Each week offers two styles of session, resistance-focused and conditioning-focused, both combining mobility and exercise, and using more advanced exercises than New to Gym. Sessions are built in blocks, so you can do as much or as little as you feel like, depending on your schedule and fatigue levels. This keeps the habit and the progression going.
You will need: Access to a gym. Familiarity with common gym exercises and equipment is suggested. Not sure? Start with New to Gym.
Back Strength (10 weeks)
A simple program that builds core and hip strength and keeps you moving after long hours seated on the flight deck. Sessions combine strength work and mobility, and suit two to three sessions a week at home or in a hotel room. Choose a fuller or lighter session depending on your schedule and energy, so the routine holds through a busy roster.
You will need: A resistance band for some exercises. This is a general strength and mobility program that does not replace any individual plan from your physiotherapist or doctor.
Clearance. Before we send your program link, we need two things:
A copy of your current aviation medical certificate.
Your signed Flying Fit Pre-Exercise Screening Form. [Download the form (PDF)]
Print the form, tick your answers, sign it, and email a photo or scan with your medical to flyingfit@huperco.com.au.